Hip Hinge Single Leg with Dowel

This is a stability movement to reinforce single leg stance and hip hinge for active straight leg raise and hurdle step patterning.

Stand with the feet shoulder width apart and a dowel running along the spine. Hands should be in reciprocal position.  Flex forward on one hip with slight knee bend. The opposite hip is extended and foot backward. The dowel remains in contact with the head, thoracic spine, and sacrum.  Alternate hand and foot positions between sets.  A stretch should be felt in the hamstring.

Related Exercises

  • Active Leg Lowering to Bolster

    This pattern is to improve hip mobility and stability for the active straight leg raise pattern with the use of a bolster.

  • Split Stance Toe Touch Progression

    This control drill allows an opportunity to explore the hip-hinging pattern without postural tension and compensation following awareness and breathing drills to challenge stability in a functional position.

  • Active Leg Lowering

    This exercise helps improve hip mobility and stability for the active straight leg raise pattern.

  • Cable Bar Assisted Deadlift

    This exercise patterns the hip hinge in order to improve deadlift mechanics.